Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Boiled Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	79.7% 2310kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	13% 17g	130g per day for Men 19-50 years
Sugars	15% 11g	11.4% 8.26g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	116% 44g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	137% 76.7g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	127% 1143μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	235% 941μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	20.7% 18.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	691% 104mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	27.8% 278mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	189% 15mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	15.4% 0.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	655% 4584mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	10% 372g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Boiled Pumpkin with Salt:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.4 times more Vitamin B1, 3.2 times more Vitamin B2, 17.1 times more Vitamin B3, 35 times more Vitamin B5, 18.3 times more Vitamin B6, 26.3 times more Vitamin B9, 32.6 times more Vitamin E and 3.4 times more Vitamin K than Boiled and Drained Pumpkin with Salt.
• While Boiled and Drained Pumpkin with Salt contains more Vitamin A and 3.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Boiled Pumpkin with Salt:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.7 times more Calcium, 20.1 times more Copper, 6.7 times more Iron, 14.3 times more Magnesium, 23.7 times more Manganese, 38.5 times more Phosphorus, 3.7 times more Potassium, 396.5 times more Selenium and 23 times more Zinc than Boiled and Drained Pumpkin with Salt.
• While Boiled and Drained Pumpkin with Salt contains 79 times more Sodium and 78.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 32.3 times more Energy, 711.4 times more Fat, 141.1 times more Saturated Fat, 34.5 times more Omega 3, 16391 times more Omega 6, 5.6 times more Carbohydrate, 1.3 times more Sugars, 10.1 times more Fiber and 26.8 times more Protein than Boiled and Drained Pumpkin with Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.